A.
Five sets of:
Push Press x 5 reps @ 11X1
Rest 2 minutes
B.
Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Chest-to-Bar Pull-Ups
A.
Five sets of:
Push Press x 5 reps @ 11X1
Rest 2 minutes
B.
Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Chest-to-Bar Pull-Ups
A. 95, 105, 115, 125, 135
B. Joined a friend and did 30 minutes EMOM 185×10 flat bench 30 air squats 10 push-ups followed with 4 rounds 25 air squats 25 sit-ups
A: 5 x 5 @ 135#
B: 16:10 Rx
A. 155×5
B. I had to lower the # of reps part way through because I can hardly do strict had stand push ups (I weigh 200lbs!) and don’t have the equipment or inclination to kip (hand tearing, messed up shoulders):
5 rounds for time:
300m run
5 Strict Chest to Bar Pull Ups
5 SHSPU
22:40
A. Subbed bench press @155 x5
B. 13:57 but started kipping HSPU’s on 4th round
A) 85×5, 95×5, 105×5, 110×5, 115×4 (tried for 5 reps @ 115 three times…called it a day @ 110×5).
B) 14:36 RX (5/5, 5/3/2 on shspus)
A. 165, 185, 205, 215, 225. Last couple sets were difficult.
B. Estimated 300m. 14:09 Rx. UB on SHSPU and C2B
A. 135, 155, 165, 175, 175
B. 13:34. Runs on treadmill
Yesterday was a rest day, going 3 on 1 off…so I did a little more volume wise.
A. Snatch work: worked up to 145×3, which was the most I’ve done strict snatching. Felt very comfortable going under the bar, excited cuz I think I figured out a cue that works for me.
B. 155, 165, 165, 175, 175
C. 19:25…ran more than 300m cuz the track I use has pull-up bars on one side only/had to sub HSPU.
Is anyone having trouble going to look at the previous days workout? Or searching past workouts? I can’t look back at my previous ones.
just edit the url. https://www.crossfitinvictus.com/wod/april-22-2016-performance/#disqus_thread change the date where it says april-22-2016 to whateves.
Big “why didn’t I think of that” moment! Thanks 🙂
A. E2mom 5×135
B. As Rx 14:57….UB on all c2b’s, 6/4 on the shspu’s until the last round went 4/2/2/2
Ready for some rest days….
Five set of 5 or 11 sets of 1?
5 sets of 5.
11X1 refers to the tempo you should keep when performing the exercise – you can read more here: https://www.crossfitinvictus.com/blog/what-does-30×0-mean/
Thank you!!!
A. Rx’d @ 75#
B. Sub’d normal Pull-up’s for CTB. 14:30
SHSPU slowed me down heavily. Felt great on the runs – I can tell I’m in better shape than 6- 8 weeks ago. Need to focus on building up strength.